Warm-Up

2 Sets
:30/:30 Couch Stretch
1:00 Alternating Active Pigeon Pose
:30/:30 Samson Stretch

2 Sets
:30 Jump Rope Practice
5 Bootstrap Squat with Deep Squat Thoracic Rotations
:15 Passive Hang + :15 Active Hang
5 Strict Knee to Chest

Barbell Primer
3 Sets, with an Empty Barbell
Tall Muscle Clean
Tall Power Clean
Tall Clean
High Hang Power Clean
High Hang Squat Clean
Hang Power Clean
Hang Squat Clean

Weightlifting
Every 90 seconds
1 Power Clean + 1 Squat Clean
Start @ 70% of Power Clean and build

Extra Instructions / Scaling Adjustments
*Once you can no longer Power Clean, continue with only 1 Squat Clean until you reach a heavy for the day.
Cap 12 Sets

“Body Rock”

3 Rounds for Time
75 Double Unders
20 Toe to Bar
10 Front Squats 185/125lb, 84/57kg

*Front Squats are from the Floor

Goal Time: 10:00-13:00

Time Cap: 15:00

Stimulus: Midline / Muscular Endurance

RPE: 8/10

Primary Objective: Complete each round of the workout in under 4 minutes

Secondary Objective: Complete the Front Squats unbroken and keep to 3 sets or less on the Double Unders and Toe to Bar during each round of this workout

Athlete Strategy and Workout Flow:

This workout was built off the 2024 Semifinal Workout #2 at this year’s Semi’s. The goal is to hit a similar time domain and stimulus as the top athletes in the world. We have reduced the overall volume and loading to allow for this and keep you moving in the range of that 10-13 minute time domain. The goal here is to move with purpose, stay in control and finish the last set of Front Squats strong.

PRVN Recovery #9
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold